Reduce sodium intake, the daily salt intake per person is less than 6g, such as reducing cooking salt and seasonings with high sodium content (including monosodium glutamate, soy sauce); avoid or reduce processed foods with high sodium content, such as pickled vegetables, ham, all kinds of fried food and pickled products; use a rationed salt spoon as much as possible when cooking, and increase the intake of potassium, which can make the blood pressure drop by 2-8mmHg. < /p>

02 Reasonable and balanced diet

DASH ( Dietary Approaches to Stop Hypertension) is a way to stop high blood pressure. /p>

02 Reasonable Balanced Diet

DASH ( Dietary Approaches to Stop Hypertension) refers to the dietary pattern to stop hypertension. It generally refers to a diet rich in fresh vegetables, fruits, low-fat (or skimmed) dairy products, poultry, fish, soybeans and nuts, rich in trace elements such as potassium, magnesium, calcium, high-quality proteins and fiber; and low in sugar, sugar-sweetened beverages and red meat. In hypertensive patients, DASH diet can reduce blood pressure 8-14mmHg.

03

Weight loss

Control weight, so that the BMI<24. Waist circumference: male< 90cm; female< 85cm, blood pressure can be reduced by 5-20mmHg. advocate regular moderate-intensity aerobic exercise, reduce sedentary time The following are some of the most popular ways to reduce your blood pressure. Behavioral therapies, such as the establishment of dieting awareness, the development of meal plans, record the type and weight of food intake, calorie counting, etc., on the reduction of body weight is of some help.

04 Stay away from tobacco

No smoking, completely quit smoking, avoid passive smoking. Smoking is an unhealthy behavior, is one of the main risk factors for cardiovascular disease and cancer. Passive smoking significantly increases the risk of cardiovascular disease. Although quitting smoking does not lower blood pressure, it does reduce the risk of cardiovascular disease.

05 Do not drink or limit alcohol

Excessive alcohol consumption significantly increases the risk of hypertension, and the risk increases with the amount of alcohol consumed, and limiting alcohol consumption reduces blood pressure by 2-4 mm Hg. It is recommended that patients with hypertension do not drink alcohol. It is recommended that hypertensive patients refrain from drinking alcohol. If alcohol is consumed, it should be in small quantities and low in strength, avoiding highly potent liquors. Beer should be no more than 1 bottle per day, red wine no more than 3 taels, and white wine no more than 1 tael.

06 Increase Exercise

Exercise can lower blood pressure by 4-9mmHg. It is recommended that non-hypertensive people (to reduce the risk of hypertension) or hypertensive people (to lower blood pressure), in addition to the activities of daily living, accumulate 30-60 minutes of moderate-intensity exercise (e.g., walking, jogging, bicycling, swimming, etc.) per day, 4-7 days per week.

07 Sleep well

Improve sleep and reduce mental stress. Some high blood pressure is caused by poor sleep, and mental stress can also activate the sympathetic nerves thereby increasing blood pressure. Relaxation and enough sleep can lower blood pressure.